Monday 23 May 2022

Workout Plan: Chest Week 3

Purpose: To build and strengthen chest muscles, focusing on various muscles within the chest region, while incorporating core exercises for stability and balance.

Warm Up:

3 rounds:

• 7 calories on any cardio machine (rower, bike, etc.)
• 10 shoulder taps
• 4 windmill push-ups
• 2 walk outs
• 5 sit-ups
• 3 tempo push-ups

Part A: Chest Week 3

Measure: Weight

5 rounds:

• 6 bench press
• 8/8 step push-ups
• 12 kettlebell reach backs
• 15 V-ups

5 rounds:

• 12 ghost incline dumbbell chest press
• 30 Russian twists
• 6 clap push-ups
• 30 bicycle crunches

Part B: Daily

Measure: Rounds

AMRAP:

• 15 push press (40kg)
• 10 box jumps
• 5 burpees

Muscle Groups:

• Chest muscles: Bench press, step push-ups, ghost incline dumbbell chest press, and clap push-ups target major muscles in the chest, such as the pectoralis major and minor.
• Core muscles: Kettlebell reach backs, V-ups, Russian twists, and bicycle crunches engage the abdominal muscles, obliques, and lower back muscles for stability and core strength.

This workout plan targets chest muscles, focusing on various muscles within the chest region, while incorporating core exercises for stability and balance. The combination of compound and isolation exercises ensures a well-rounded workout that targets all major muscle groups in the chest and core. The Daily AMRAP further challenges your endurance and strength.